Bent Leg Clutch Flag
Bent Leg Clutch Flag
Advanced Difficulty
Isometric Exercise
Muscles Involved
Human musclesObliquesSerratusBicepsSpinal ErectorsLats
Primary Muscles
Obliques
Serratus
Biceps
Spinal Erectors
Lats
Exercise Performance
Approach your vertical base, and get into the basic clutch hold. From here, get into a Horizontal Split Clutch. Once your position is fixed, slowly draw in the lower leg by bending at the knees and hips. Simultaneously extend your bent right leg until both feet meet. At this point, the legs should be extended about 3⁄4 straight, or less. Although the joints bend, the body line (trunk and legs) should remain completely horizontal. Hold the position, breathing normally.
Progressions
Master - 1x10 Second

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